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If you’re looking for a bicep workout that’s going to make your arms feel like they’ll pop, look no further. CrossFit Games athlete Noah Ohlsen shares a simple, but highly effective bicep workout you can do using one set of dumbbells.

 It’s a little twist on a classic workout you may know as either 7s or 21s. This workout is going to include some partial range reps, full range reps, and a little isometric hold. Grab two dumbbells to get started with the movements below, and good luck!

Bicep Exercise #1

  1. Start with a dumbbell in each hand with arms elongated at your side
  2. Bring weights up until your arm is bent about 90 degrees
  3. Slowly lower dumbbells back down
  4. Repeat 7 times

Bicep Exercise #2

  1. Start with a dumbbell in each hand, arms fully bent
  2. Bring weights down so arms are bent about 90 degrees
  3. Lift back up to starting position
  4. Repeat 7 times

Bicep Exercise #3

  1. Start with same set up as bicep exercise #1, with dumbbells at your side
  2. Lift weights all the way up so arms are fully bent
  3. Lower back down to starting position
  4. Repeat 7 times

Bicep Exercise #4

The final piece is to hold dumbbells with arms bent at a 90 degree angle for 30 seconds, or until you feel like you can’t hold your arms in this position any longer. 

Bicep Workout Recovery

After all these curls, you’re going to be feeling a little sore and tight through the biceps. To recover from bicep exercises, Noah Ohlsen uses his Marc Pro. Marc Pro delivers active recovery that’s easy and effective though non-fatiguing muscle activation.

Noah’s favorite Marc Pro pad placement post bicep workout is putting one pad smack dab in the middle of his bicep and the second pad on his forearm (or palm if he wants a full arm flush), repeating on the opposite arm.

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